Strength:-
Alternating EMOM X 12 mins
1- 8-10 wide grip ring rows (feet elevated)
2- 8-10 DB or KB floor press

EMOM – 5 rounds
1 – 5 Squat Snatch 65/45kg
2 – 15/12 Assault Bike
3 – 15 Pull ups
4 – 8 Devils Press 2×22.5/15kg